{"id":6234,"date":"2014-04-16T20:38:42","date_gmt":"2014-04-17T00:38:42","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=6234"},"modified":"2014-04-16T20:38:42","modified_gmt":"2014-04-17T00:38:42","slug":"04-16-2014-2-2","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2014\/04\/16\/04-16-2014-2-2\/","title":{"rendered":"04.16.2014"},"content":{"rendered":"

\"10173681_10100133560505973_6233692946510654345_n\"<\/a>Warm-up Drills<\/strong><\/span>
\nI. Speed Rope 6:00
\nSingle-unders x 6 sets of
\n(:40 work x :20 Rest)
\nOR
\nDouble-unders x 6 sets of
\n(:30 work x :30 rest)
\nII. 3 Rounds of Max Reps or 8-8-8 reps each round of
\nChin-ups (Underhand\/Normal Width)
\nPush-ups (Chest to Deck\/Lockout:ROM)
\nWalking Lunges (alt.R\/L)
\nIII. Mobility<\/p>\n

Notes: Double-unders or Single-unders is up to the individual athlete’s desire to improve on or acquire their Speed Rope abilities; choose the warm-up movements appropriately. Walking Lunges are 8 repetitions regardless of max rep sets or 3 sets x 8 rep options.<\/p>\n

Impact\/Focus: Press 5-5-5+<\/span><\/strong>
\nWork through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
\nPercentages for sets and reps are derived from this number.
\nThe final set is a \u201c+\u201d set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.<\/p>\n

5 x 40%
\n5 x 50%
\n3 x 60%
\n5 x 65%
\n5 x 75%
\n5+ x 85%<\/p>\n

Post sets\/reps\/loads to comments.<\/p>\n

“Jailbirde”<\/strong><\/span>
\nTen Rounds for time as follows
\n10-9-8-7-6-5-4-3-2-1 x Ring Push-ups
\n10-9-8-7-6-5-4-3-2-1 x Ring Row
\n5-5-5-5-5-5-5-5-5-5 x Box Jumps (24\/20”)<\/p>\n

Notes: All athletes should be stepping down from Box Jumps with one leg at a time for the following month to six weeks of plyometric\/vertical building training. Scale Ring Push-ups to Regular full ROM Push-ups (see cf.com if unclear) and scale further to ‘snake’ or ‘knees’ version Push-ups as necessary for individual athletes. Set-up Ring Rows\/Ring Push-ups to facilitate the most challenging Plank position\/Hollow hold position possible. Athletes generally find that suspending the rings level with the edge of a plyo box or even a KB Handle to multiply the efficacy experienced through this particular training evolution. Too belt fed? Eh.<\/p>\n

Post scores to comments.<\/p>\n

Skill Development: Pistol\/One-legged Squat<\/strong><\/span>
\nhttp:\/\/gymnasticswod.com\/content\/pistol<\/a><\/p>\n

Notes: Individual effort as time permits to practice this particular balance\/coordination challenging movement.<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-up Drills I. Speed Rope 6:00 Single-unders x 6 sets of (:40 work x :20 Rest) OR Double-unders x 6 sets of (:30 work x :30 rest) II. 3 Rounds of Max Reps or 8-8-8 reps each round of Chin-ups (Underhand\/Normal Width) Push-ups (Chest to Deck\/Lockout:ROM) Walking Lunges (alt.R\/L) III. Mobility Notes: Double-unders or Single-unders … Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"generate_page_header":"","footnotes":"","_jetpack_memberships_contains_paid_content":false},"categories":[7],"tags":[],"table_tags":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/6234"}],"collection":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/comments?post=6234"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/6234\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=6234"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=6234"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=6234"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=6234"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}